1.31.17

Individual warm-up
300m row
5 inchworm walk outs
30 arm circles cw/ccw
10 lunges
10 leg hugs

Group warm-up
:30 box shoulder stretch
10 PVC good mornings
10 legs swings
:30 couch stretch
20 lat pull downs
:30 hollow hold
:30 supeman hold

A.Strength/Skill
Rotate through the stations each minute to complete, 4 sets of:
Station 1: 3 *chest to bar + 3 **toes to bar
Station 2: 3-7 Handstand push-ups/2 wall walks or :40 plank hold
Station 3: 50 Double unders/double under practice
Station 4: REST
Same as last week. Work these skills!
*For chest to bar, modify with regular pull-ups, strict or assisted as needed
**For toes to bar, work your kip and stringing reps together! Modify with knees to chest kipping

B.Conditioning
4 rounds for time:
15 calorie row
12 box jumps 24/20
9 burpees

Extra skill work (optional):

Muscle ups

Perform 3-5 sets of 1-3 Ring or bar muscle ups
*Don't do only what you are good at.
*Work on these transitions for skill work if you are not proficient with the movement:
Rings:
https://www.youtube.com/watch?v=B48Y3YSVQuM
https://www.youtube.com/watch?v=9a2yQFn91sw
Bar:

http://gymnasticswod.com/content/bar-muscle-progression-pt2